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NOURISHING NEWS: Taking Aim Against High Blood Pressure
April 2004

Nearly 50 million Americans have high blood pressure, and half of those are over the age of 60. High blood pressure can be defined as consistently elevated blood pressure readings of
140/90 mmHg or higher. High blood pressure, also known as hypertension, doesn’t have any symptoms, which is why it is often referred to as the “silent killer.” It can lead to more serious health problems such as stroke, heart disease, and kidney failure. But never fear, there are ways to prevent and control your high blood pressure!
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A DASH of Prevention
Dietary Approaches to Stop Hypertension, or DASH has been shown to reduce the risk of high blood pressure, especially for those whose blood pressure cannot be controlled by restricting sodium intake. It’s a plan that adds foods to your diet. The DASH diet is:
Rich in fruits, vegetables & low-fat dairy foods.
High in fiber and moderately high in protein.
Rich in minerals, specifically calcium, potassium and magnesium.
Lower in total and saturated fat.
Reduced in red meat, sweets and sugary drinks.

Dishing up DASH - a few changes at a time
• Sneak more milk into meals to boost calcium and other minerals. Add milk instead of water to soups and hot cereals. Choose milk-based desserts such as low-fat pudding and chocolate milk.
• Snack on fruits and vegetables. Mix low-sodium nuts with raisins or other dried fruit for a tasty treat. Bring carrot sticks with you for a snack when you are out and about.
• Start your day with whole grain cereal, fat-free milk and sliced bananas.

Get It Under Control . . .
Eating a diet low in sodium, 2400 mg/day or less, can help manage high blood pressure for some people; however, eating a low sodium diet is not the only way to manage blood pressure. Here are some other heart healthy lifestyle factors that have been linked to better management of hypertension.
• Maintain a healthy weight. If overweight, even a 10-pound weight loss can help medications work better.
• Limit alcohol. Excessive alcohol consumption increases the risk of high blood pressure and makes medications less effective.
• Decrease stress, as it temporarily increases blood pressure. Stress management may also help reduce or prevent stress-induced behaviors such as overeating.
• Exercise regularly, as it can lower blood pressure and help maintain a healthy weight.
• Quit smoking. Smoking temporarily increases blood pressure.

Remember: Family history, age, and ethnicity are other contributing factors to hypertension.

NOURISHING NEWS ARCHIVES

March 2004 Newsletter

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